Pumpkin Seeds Nutrition: Calories, Carbs, Glycemic Index, Fat, Fiber, Vitamins, Minerals & Other Nutrients
Here is the nutritional properties of raw pumpkin seeds, including calories, carbohydrates, glycemic index, fat, protein, fiber, vitamins, minerals and other beneficial nutrients they contain.
Also find out their glycemic index and why snacking on these tasty green seeds, also known as pepitas, is a simple way to lose weight and improve your health.
Calories in Pumpkin Seeds
Nutritional data shows pumpkin seeds have 125 calories per 1 ounce (28 grams) and 285 calories per cup (64 grams) of raw pepitas.
While they do have a relatively high calorie count, pumpkin seeds are very filling. Due to their high levels of satiety, most people start feeling full after eating just a small handful of pepitas.
I find these USDA organic ones make for a tasty and satisfying snack when I’m hungry in the evenings. They’re a much healthier option than potato or wheat-based junk foods.
Pumpkin Seed Carbohydrates
An ounce of pumpkin seeds has only 4 grams of carbohydrates. These are complex carbs that are much slower to digest than the simple carbohydrates found in sugar, white bread or pasta .
Raw pepitas are also keto-friendly and make a great addition to low-carb diets. They are particularly useful for snacking between meals.
Most keto-based weight loss plans have limited snack options, so if you remember papaya seeds if you’re eating low-carb but still want variety.
Pepitas Glycemic Index
Raw pumpkin seeds have a very low glycemic index of 10 and are considered to have a negligible glycemic load. This means they won’t cause sugar spikes and crashes, a significant factor in weight gain.
Their low glycemic index and high levels of satiety (eating them really fills you up) means you’re unlikely to put on weight snacking on pepitas. In fact, if you were to swap high carb snacks like potato crisps for a bag of raw pumpkin seeds, you’d be far more likely to lose excess body fat instead.
Pumpkin Seeds Fat Content
An ounce of pepitas contains 5.4 grams of fat. According to nutrition information, this is primarily monounsaturated fat (1.7 grams) and polyunsaturated (2.5 grams), with only 1 gram of saturated fat.
Old nutritional advice tended to focus far too much on the amount of fat in foods, without recognizing how important natural fatty acids are for wellness and wellbeing.
If you’re watching your weight then simple carbohydrates, not dietary fat, is the macro-nutrient you really should be concerned about. Added sugars in sweetened drinks and processed foods are strongly implicated as the primary cause of weight gain in research studies like this.
High Fiber Content
Nutritional databases show raw pumpkin seeds have beneficial amounts of fiber for digestive health. One ounce contains around 1 gram of dietary fiber, predominantly insoluble with a little soluble fiber as well.
This figure is for those commercially available without the shell. One way to really increase the fiber content of pepitas is to eat them straight out of the pumpkins you use for cooking.
You can lightly fry them on a low heat with coconut oil and tamari for an amazing taste. This will soften up the shells, but try not to cook them for too long or with too much heat to preserve the valuable fatty acids.
Protein Levels and Beneficial Amino Acids
Raw pumpkin seeds have one of the highest protein content of any commonly eaten seed. At 9 grams of protein per 28 grams (1 ounce) of seeds they are close to a full third protein.
Vegetarians looking to increase their protein intake can snack on pumpkin seeds, or add them to meals, for a healthy source of vegan amino acids.
High in Tryptophan
Pepitas are high in tryptophan, an amino acid that converts to the neurotransmitter serotonin in your brain. Serotonin is involved in regulating your mood, appetite, sleep patterns, and many other important functions.
A good intake of tryptophan in your diet can aid in reducing anxiety, improving relaxation and even help you fall asleep at night. A deficiency of tryptophan on the other hand is associated with increased stress levels and trouble sleeping.
Minerals in Pepitas
These healthy green seeds are a beneficial source of minerals and have high levels of magnesium, manganese, phosphorus, iron, copper and zinc.
There are also good amounts of potassium, sodium and selenium, particularly in organically grown pepitas, like these great tasting USDA organic ones I get.
Magnesium Boost
Magnesium is vital for maintaining healthy nerve and muscle function, supporting your immune system, energy metabolism and a wide variety of vital processes within your body. Despite its importance, many people eating a Western diet are lacking in magnesium.
Just a quarter of a cup of pumpkin seeds has close to half the recommended daily allowance of magnesium (though I’d really recommend getting more than that).
Rich in Zinc
Zinc is particularly good for men and the high levels found in pumpkin seeds may be one of the reasons it has such a beneficial effect on the prostate gland.
Zinc is also involved in maintaining proper glucose levels, preventing infections, wound healing and skin repair and is necessary for a healthy libido.
Vitamins in Raw Pumpkin Seeds
Pumpkin seeds contain a variety of B vitamins and a small amount of vitamin C. They also have good levels of vitamin E and the often hard to get vitamin K.
Source of Gamma-Tocopherol
When raw, the seeds of pumpkin are particularly high in the gamma-tocopherol form of vitamin E. Gamma-tocopherol is considered to be much more of an effective antioxidant and anti-inflammatory than the more common alpha-tocopherol form of vitamin E.
Natural Vitamin K
Vitamin K is a fat soluble vitamin that many people are deficient in due to few dietary sources. A good intake helps maintain proper bone density and reduces your risk of illnesses associated with abnormal calcium metabolism.
Snacking on the raw seeds at work or in the evening is a simple and delicious way to get more of this valuable nutrient into your diet.
Cucurbitacin for Worms
Raw pumpkin seeds contain an unusual compound called cucurbitacin which paralyzes intestinal worms and other parasites in your lower intestine.
Ground Styrian seeds mixed into a paste is a traditional German cure for tapeworms and there’s detailed instructions on how to use pumpkin seeds for parasites here.
Other Pumpkin Seed Nutrition
Raw pepitas are high in the antioxidant lutein, especially important for healthy eyes. The gamma-tocopherol form of vitamin E, selenium and zinc already mentioned are also potent antioxidants.
There are significant levels of phytosterols in pumpkin seeds (around 260 mg per 100 grams). Phytosterol consumption has been shown in research studies help decrease LDL cholesterol absorption.
Pumpkin seeds also contain a compound called delta-7-sterine that helps to protect men’s prostate gland from benign prostatic hyperplasia (BPH), an enlargement of the prostate.
Eating raw pumpkin seeds is a good way to get delta-7-sterine into your diet. Pumpkin seed oil is an even more concentrated source though. Many men have reported regular use of the oil to be beneficial for treating prostate problems and preventing hair loss.
Are Pumpkin Seeds Good for You?
Despite their 125 calories per ounce, raw pumpkin seeds are low in carbs and have a very low glycemic index. They do have 5.4 grams of dietary fat, but it’s primarily healthy monounsaturated and polyunsaturated fats, with only 1 gram of saturated fat per ounce.
Pepitas are also high in protein and fiber, minerals like zinc and magnesium, and vitamins like E, K and B vitamins. They have other beneficial nutrition in them as well, such as phytosterols, lutein, tryptophan, delta-7-sterine and cucurbitacin for intestinal worms.
Pumpkin seeds quickly fill you up, make for a tasty and very healthy snack, especially raw, unsalted and organically grown seeds, like these ones I often get. If you’ve never tasted them before it’s well worth getting a bag and giving them a try.